Zvokudya zvipi zvine iodine yakawanda

Iodini ndiyo inokosha zvikuru yehutachiona hwevanhu. Kushayikwa kwaro mumuviri kunogona kukonzera kukanganisa kwehutano nekuyeuka, kuneta kwakakurumidza, dambudziko rehutano nekuwedzerwa. Kushayikwa kweIodine muvana nevechiri kuyaruka kunogona kukonzera kukanganisa kwenyama uye mupfungwa mukubudirira. Nokudaro, zvakakosha kuisa mumari yako yezvokudya zvine ine yakawanda yodini.

Asi mutumbi unoda kuita zvakadini? Mwana wacho achava nemakiromita 50 chete, kazhinji anowana iodine nemukaka wamai kana musanganiswa akafananidzwa. Purogiramu yevana vana vanotoda makirogiramu 90, uye kuvana vechikoro kunyanya - 120 micrograms. Munhu mukuru anofanira kugamuchira 150 μg zuva nezuva nezvokudya. Asi kupfuura zvose zvinoda vakadzi vane pamuviri uye vanokanganisa, nokuti ivo vanowanzova 200 micrograms.

Asi zvii zvokudya zvine iodine? Chokutanga pane zvose, izvi zvose ndezvokudya zvegungwa. Uye iodine yakawanda mugungwa kare. Kakade 100 g yechigadzirwa ichi ine chekudya kwezuva nezuva. Mukuwedzera, inenge iine hupfumi mumapuroteni makemikari. Kubva pagungwa kare iwe unogona kuita zvakasiyana-siyana zvemaladhi nekuwedzerwa kwemiriwo uye yehove. Sarudza chete muchitoro unoda laminaria zvakanyatsonaka. Kazhinji, kuchengetedza uye vhiniga zvinowedzerwa kuwedzera kuvhara mararamiro.

Iodini yakawanda inowanikwa mune chero hove dzegungwa. Uye kana kelp isingadiwi nevanhu vose, saka vanhu vazhinji vanodya hove. Kubvira pazviri zvinokwanisika kugadzirira ndiro dzakasiyana-siyana. Iodine yakawanda kwazvo iri mu cod, herring, sea bass, halibut uye tuna. Ingoyeuka kuti hove inokwanisa kuunganidza kwete chete iodine inobatsira, asi zvakare inonzi radioactive. Saka, tisati tazvitenga zvakakosha kujekesa zvakabva. Asi kwete izvi chete zvinowanikwa iodine. Icho chichiri kunyanya mumaranda, mussels, scallops, oyster nezvimwe zvipo zvegungwa. Iwe unogona kugadzirira, somuenzaniso, goroji rekudya kwemasikati, kuti ugadzirire kudiwa kwezuva nezuva kweIodine.

Mishonga yose yemisi ine iodine, zvisinei, zvishoma zvishoma. Misi, kefir uye cottage cheese zvinogona kuzadza chikamu chekutsvaga ichi. Iodini inowanikawo mazai, mimwe miriwo nemichero. Kubva pamiriwo iye akafuma muzambatata, sipinashi, sorrel, eggplant uye turnips, uye kubva kunezvibereko nemabriji - strawberry, feijoa, persimmon uye macoramusi.

Asi pasinei nokuti zvinhu zvakawanda zvakagadzirwa neIodine, vagari vomunharaunda dzemuRussia vachiri kuidya 3-4 nguva shoma kupfuura zvigadzirwa. Kuti udzivise izvi, iwe unogona kutenga munyu unoodzwa. Inogadziriswa neiyo tsanangudzo inoita zvekare. Munyu wakadaro unogona kuchengetwa kwemakore maviri. Ingoyeuka kuti iodine inenge yakasanganiswa uye, nekufamba kwenguva, mari yacho inoderera mumunyu. Uyezve, inoparadzwa zvachose kana inopisa, saka chikafu chinofanira kunyutiwa chete pamagumo ekugadzirira kwedha kana kusati yashumira.

Sezvo michero yemuviri ine iodine mune zvakasiyana-siyana, unoda kunyatsotarisa kuti inodyiwa zvakadini. Mushure mezvose, kuwedzerwa kweiyo microelement hakusi nengozi kudarika kukosha kwayo. Uye pasina chikonzero haafaniri kutora zvinodhaka ne iodine pasina chiremba. Asi kuti uise mune munyu menyu yemunyu inowedzerwa iodised uye yezvokudya zvegungwa inofanira kuve nemunhu wese wepakati boka.